Well I've been lifting weights on and off for 10 years now. 10 years of doing it mostly wrong. The goal is now to do it right. First priority- get stronger. Second- get a little bigger. And in the process make it look good. After years of 3 to 4 sets of 10-12 reps of isolation exercises I finally figured out I need to do the big 4 (or 5 with pullups) lifts. It's been about three months now that I've been tinkering with "powerlifting". I hesitate to say powerlifting since I'm weak as shit. You have to start somewhere though. After reading a couple of books I decided to make my own hybrid version using The Juggernaut Method and Wendler's 5/3/1. Sure I should just do what the fuck they say and pick one or the other...

So basically I am doing Wendler's 5/3/1- and adding an additional main lift with The Juggernaut Method 2.0. In the first week the Juggernaut Method calls for 5 sets of 10 or (according to 2.0) 10 sets of 5. For the lifts where I definitely need to practice my form I will do 10 sets of 5. For the bench 5 sets of 10. The squats will vary depending on the weight. In the beginning also 5 sets of 10.

Below is my planned Four day split for the first "cycle" (4 total cycles):